In This ArticleView AllIn This ArticleBalanced DietStable Blood Sugar LevelsQuality SleepPhysical ActivityStress ManagementTobacco & Alcohol UseSocial Supports
In This ArticleView All
View All
In This Article
Balanced Diet
Stable Blood Sugar Levels
Quality Sleep
Physical Activity
Stress Management
Tobacco & Alcohol Use
Social Supports
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Some changes in memory and cognition are a natural part of aging. However, it can become a more significant concern for some people and could disrupt daily life when it’s more severe. According to a 2022 study published inJAMA Neurology, 1 in 10 U.S. seniors are currently living with dementia, with another 22% of those 65 and older experiencing mild cognitive impairment.While genetics certainly play a role, other research suggests that lifestyle factors can significantly impactbrain health.
Here, we’ll explore seven common lifestyle factors that can affect cognitive decline based on the latest research and expert recommendations, and provide actionable strategies to support brain health and reduce your risk. Read on to learn more.
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1. Eat a Balanced, Nutritious Diet
Eating a well-balanced diet rich in whole foods is essential for brain health. It helps provide the nutrients that your most vital organ needs to function optimally while also helping reduce inflammation.
A 2023 study published inNeurologyfound that diets like theMediterraneanand DASH diets, which emphasize whole foods like fruits, veggies, whole grains, nuts, seeds and lean proteins, are rich in antioxidants, healthy fats and fiber that can help combat oxidative stress and inflammation, both of which can accelerate cognitive decline.
To better support your brain health, eat more fatty fish rich inomega-3 fatty acids, leafy greens and berries while minimizing ultra-processed foods and added sugars. “Including more fatty fish in your diet is recommended to help you get sufficient omega-3 fatty acids in your diet, which can help lower inflammation in the brain and have been associated with a slower loss of brain function,” explainsSarah Schlichter, M.P.H., RDN,a registered dietitian at Bucket List Tummy. Plant-based sources of omega-3 fatty acids include walnuts, chia seeds and flaxseeds. “Additionally, foods containing nutrients like folate, vitamin E, lutein, zeaxanthin and flavonoids are high in antioxidants with anti-inflammatory properties that can help manage inflammation in the brain and body,” adds Schlichter.
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2. Maintain Stable Blood Sugar Levels
How can you go about better regulating your blood sugar? Once again, the answer is a healthy, well-balanced diet. Fill your plate with a nutritious balance of complex carbohydrates, proteins and healthy fats to help keep blood sugar levels more stable and prevent spikes. Additionally,regular exercisehas also been shown to help improve insulin sensitivity, which can further support cognitive health.
3. Prioritize Quality Sleep
You probably have heard of the critical importance of a good night’s rest for several aspects of good health. When it comes to brain health, sleep is crucial for memory consolidation and your brain’s ability to clear toxins, including amyloid-beta plaques associated with Alzheimer’s disease.Angel Luk, RD,a registered dietitian and co-founder of Food Mysteries, says, “Getting at least seven hours of sleep a night may help with memory, mood and brain function.”
To optimize your sleep, adopt good sleep hygiene practices, such as maintaining a consistent bedtime, avoiding screens before bed and creating a calm sleeping environment. All of which have been shown to help improve the quality and duration of your sleep for better cognitive function and brain health.
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4. Stay Physically Active
Staying active with a regular exercise routine is also important for maintainingcognitive health. Studies show that physical activity helps increase blood flow to the brain, promote the growth of new neurons and reduce inflammation.
“Regular exercise can help reduce the risk of cognitive decline through metabolic changes, increased blood flow to the brain and its effects on inflammation,” saysKelsey Kunik, RDN,a registered dietitian nutritionist at Graciously Nourished. “Some research suggests that exercising outdoors may have an even greater benefit.”
According to a 2022 review, combining aerobic exercise, such as walking, swimming or cycling, with strength training may help protect against memory loss and enhance brain function.Per the Centers for Disease Control and Prevention, aim for at least 150 minutes of moderate activity per week to reap the cognitive health benefits of exercise.
5. Manage Stress
Elevated stress levels are linked to poor sleep, less balanced eating habits and decreased physical activity, creating a cycle that can harm brain health.A 2019 review published inFrontiers in Aging Neuroscienceconcluded that chronic stress can increase cortisol levels, which may damage your brain and accelerate cognitive decline, increasing your risk of developing conditions like dementia and Alzheimer’s.
Fortunately, incorporating stress-management techniques like meditation, deep breathing or yoga can reduce cortisol levels and protect cognitive function.Talk to your doctor if you are concerned about your stress levels and need individualized advice for stress management.
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6. Avoid Tobacco and Excessive Alcohol Use
It’s no secret that using tobacco and drinkingtoo much alcoholare harmful for many reasons, but this is especially true when it comes to brain health. Smoking damages blood vessels, reducing your brain’s oxygen supply, while excessive alcohol consumption disrupts brain chemistry and increases inflammation.
“If you smoke, the best thing you can do for your cognitive health is stop now,” advises Kunik. “A 2012 study of over 5,000 middle-aged men found that men who smoked experienced significantly faster cognitive decline than nonsmokers. Men who had not smoked for over 10 years did not have the same increase in cognitive decline as current smokers.”Talk to your doctor about resources to help with cessation.
7. Stay Socially Engaged
An undervalued yet essential aspect of maintaining cognitive function and brain health is staying socially engaged. According to a large 2023 review, social interaction can stimulate your brain and help prevent loneliness and social isolation, both of which can help prevent cognitive decline and reduce Alzheimer’s anddementia risk.
If you want to boost your social engagement, consider participating in group activities, volunteering or regularly connecting with loved ones. These strategies are vital for brain health since they can provide mental stimulation and emotional support. Luk says, “Consider chatting with people you encounter daily, taking time to volunteer or staying connected both in person or online.”
5 Healthy Habits That May Slow Aging, According to Science
The Bottom Line
Several lifestyle factors can impact your brain health and affect cognitive decline. Fortunately, taking proactive steps can reduce your risk and support better brain health as you age, such as eating a nutritious, well-balanced diet, staying on top of your blood sugar levels, staying physically active, getting enough sleep, managing stress, avoiding alcohol and tobacco, and maintaining an active social life. Incorporating these habits into your daily life may not only help delay cognitive decline but also improve your quality of life for many years to come.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Manly JJ, Jones RN, Langa KM, et al.Estimating the Prevalence of Dementia and Mild Cognitive Impairment in the US: The 2016 Health and Retirement Study Harmonized Cognitive Assessment Protocol Project.JAMA Neurol. 2022;79(12):1242-1249. doi:10.1001/jamaneurol.2022.3543Kimura N, Sasaki Y, Masuda T, et al.Lifestyle factors that affect cognitive function-a longitudinal objective analysis.Front Public Health. 2023;11:1215419. doi:10.3389/fpubh.2023.1215419Agarwal P, Leurgans SE, Agrawal S, et al.Association of Mediterranean-DASH Intervention for Neurodegenerative Delay and Mediterranean Diets With Alzheimer Disease Pathology.Neurology. 2023;100(22):e2259-e2268. doi:10.1212/WNL.0000000000207176Li Y, Liu Y, Liu S, et al.Diabetic vascular diseases: molecular mechanisms and therapeutic strategies.Signal Transduct Target Ther. 202;8(1):152. doi:10.1038/s41392-023-01400-zCenters for Disease Control and Prevention.Your Brain and Diabetes.DiMenna FJ, Arad AD.The acute vs. chronic effect of exercise on insulin sensitivity: nothing lasts forever.Cardiovasc Endocrinol Metab. 2020;10(3):149-161. doi:10.1097/XCE.0000000000000239Cordone S, Annarumma L, Rossini PM, De Gennaro L.Sleep and β-Amyloid Deposition in Alzheimer Disease: Insights on Mechanisms and Possible Innovative Treatments.Front Pharmacol. 2019;10:695. doi:10.3389/fphar.2019.00695Małkiewicz MA, Szarmach A, Sabisz A, et al.Blood-brain barrier permeability and physical exercise.J Neuroinflammation. 2019;16(1):15. doi:10.1186/s12974-019-1403-xBoere K, Lloyd K, Binsted G, Krigolson OE.Exercising is good for the brain but exercising outside is potentially better.Sci Rep. 2023;13(1):1140. doi:10.1038/s41598-022-26093-2Serra L, Petrosini L, Mandolesi L, et al.Walking, Running, Swimming: An Analysis of the Effects of Land and Water Aerobic Exercises on Cognitive Functions and Neural Substrates.Int J Environ Res Public Health. 2022;19(23):16310. doi:10.3390/ijerph192316310Centers for Disease Control and Prevention - Physical Activity Basics.What Counts as Physical Activity for Adults.Ingram J, Maciejewski G, Hand CJ.Changes in Diet, Sleep, and Physical Activity Are Associated With Differences in Negative Mood During COVID-19 Lockdown.Front Psychol. 2020;11:588604. doi:10.3389/fpsyg.2020.588604Ouanes S, Popp J.High Cortisol and the Risk of Dementia and Alzheimer’s Disease: A Review of the Literature.Front Aging Neurosci. 2019;11:43. doi:10.3389/fnagi.2019.00043Bentley TGK, D’Andrea-Penna G, Rakic M, et al.Breathing Practices for Stress and Anxiety Reduction: Conceptual Framework of Implementation Guidelines Based on a Systematic Review of the Published Literature.Brain Sci. 2023;13(12):1612. doi:10.3390/brainsci13121612Centers for Disease Control and Prevention - Smoking and Tobacco Use.Health Effects of Cigarettes: Cardiovascular Disease.National Institute on Alcohol Abuse and Alcoholism.Neuroscience: The Brain in Addiction and Recovery.Sabia S, Elbaz A, Dugravot A, et al.Impact of smoking on cognitive decline in early old age: the Whitehall II cohort study.Arch Gen Psychiatry. 2012;69(6):627-35. doi:10.1001/archgenpsychiatry.2011.2016Joshi P, Hendrie K, Jester DJ, et al.Social connections as determinants of cognitive health and as targets for social interventions in persons with or at risk of Alzheimer’s disease and related disorders: a scoping review.Int Psychogeriatr. 2024;36(2):92-118. doi:10.1017/S1041610223000923
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Manly JJ, Jones RN, Langa KM, et al.Estimating the Prevalence of Dementia and Mild Cognitive Impairment in the US: The 2016 Health and Retirement Study Harmonized Cognitive Assessment Protocol Project.JAMA Neurol. 2022;79(12):1242-1249. doi:10.1001/jamaneurol.2022.3543Kimura N, Sasaki Y, Masuda T, et al.Lifestyle factors that affect cognitive function-a longitudinal objective analysis.Front Public Health. 2023;11:1215419. doi:10.3389/fpubh.2023.1215419Agarwal P, Leurgans SE, Agrawal S, et al.Association of Mediterranean-DASH Intervention for Neurodegenerative Delay and Mediterranean Diets With Alzheimer Disease Pathology.Neurology. 2023;100(22):e2259-e2268. doi:10.1212/WNL.0000000000207176Li Y, Liu Y, Liu S, et al.Diabetic vascular diseases: molecular mechanisms and therapeutic strategies.Signal Transduct Target Ther. 202;8(1):152. doi:10.1038/s41392-023-01400-zCenters for Disease Control and Prevention.Your Brain and Diabetes.DiMenna FJ, Arad AD.The acute vs. chronic effect of exercise on insulin sensitivity: nothing lasts forever.Cardiovasc Endocrinol Metab. 2020;10(3):149-161. doi:10.1097/XCE.0000000000000239Cordone S, Annarumma L, Rossini PM, De Gennaro L.Sleep and β-Amyloid Deposition in Alzheimer Disease: Insights on Mechanisms and Possible Innovative Treatments.Front Pharmacol. 2019;10:695. doi:10.3389/fphar.2019.00695Małkiewicz MA, Szarmach A, Sabisz A, et al.Blood-brain barrier permeability and physical exercise.J Neuroinflammation. 2019;16(1):15. doi:10.1186/s12974-019-1403-xBoere K, Lloyd K, Binsted G, Krigolson OE.Exercising is good for the brain but exercising outside is potentially better.Sci Rep. 2023;13(1):1140. doi:10.1038/s41598-022-26093-2Serra L, Petrosini L, Mandolesi L, et al.Walking, Running, Swimming: An Analysis of the Effects of Land and Water Aerobic Exercises on Cognitive Functions and Neural Substrates.Int J Environ Res Public Health. 2022;19(23):16310. doi:10.3390/ijerph192316310Centers for Disease Control and Prevention - Physical Activity Basics.What Counts as Physical Activity for Adults.Ingram J, Maciejewski G, Hand CJ.Changes in Diet, Sleep, and Physical Activity Are Associated With Differences in Negative Mood During COVID-19 Lockdown.Front Psychol. 2020;11:588604. doi:10.3389/fpsyg.2020.588604Ouanes S, Popp J.High Cortisol and the Risk of Dementia and Alzheimer’s Disease: A Review of the Literature.Front Aging Neurosci. 2019;11:43. doi:10.3389/fnagi.2019.00043Bentley TGK, D’Andrea-Penna G, Rakic M, et al.Breathing Practices for Stress and Anxiety Reduction: Conceptual Framework of Implementation Guidelines Based on a Systematic Review of the Published Literature.Brain Sci. 2023;13(12):1612. doi:10.3390/brainsci13121612Centers for Disease Control and Prevention - Smoking and Tobacco Use.Health Effects of Cigarettes: Cardiovascular Disease.National Institute on Alcohol Abuse and Alcoholism.Neuroscience: The Brain in Addiction and Recovery.Sabia S, Elbaz A, Dugravot A, et al.Impact of smoking on cognitive decline in early old age: the Whitehall II cohort study.Arch Gen Psychiatry. 2012;69(6):627-35. doi:10.1001/archgenpsychiatry.2011.2016Joshi P, Hendrie K, Jester DJ, et al.Social connections as determinants of cognitive health and as targets for social interventions in persons with or at risk of Alzheimer’s disease and related disorders: a scoping review.Int Psychogeriatr. 2024;36(2):92-118. doi:10.1017/S1041610223000923
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Manly JJ, Jones RN, Langa KM, et al.Estimating the Prevalence of Dementia and Mild Cognitive Impairment in the US: The 2016 Health and Retirement Study Harmonized Cognitive Assessment Protocol Project.JAMA Neurol. 2022;79(12):1242-1249. doi:10.1001/jamaneurol.2022.3543Kimura N, Sasaki Y, Masuda T, et al.Lifestyle factors that affect cognitive function-a longitudinal objective analysis.Front Public Health. 2023;11:1215419. doi:10.3389/fpubh.2023.1215419Agarwal P, Leurgans SE, Agrawal S, et al.Association of Mediterranean-DASH Intervention for Neurodegenerative Delay and Mediterranean Diets With Alzheimer Disease Pathology.Neurology. 2023;100(22):e2259-e2268. doi:10.1212/WNL.0000000000207176Li Y, Liu Y, Liu S, et al.Diabetic vascular diseases: molecular mechanisms and therapeutic strategies.Signal Transduct Target Ther. 202;8(1):152. doi:10.1038/s41392-023-01400-zCenters for Disease Control and Prevention.Your Brain and Diabetes.DiMenna FJ, Arad AD.The acute vs. chronic effect of exercise on insulin sensitivity: nothing lasts forever.Cardiovasc Endocrinol Metab. 2020;10(3):149-161. doi:10.1097/XCE.0000000000000239Cordone S, Annarumma L, Rossini PM, De Gennaro L.Sleep and β-Amyloid Deposition in Alzheimer Disease: Insights on Mechanisms and Possible Innovative Treatments.Front Pharmacol. 2019;10:695. doi:10.3389/fphar.2019.00695Małkiewicz MA, Szarmach A, Sabisz A, et al.Blood-brain barrier permeability and physical exercise.J Neuroinflammation. 2019;16(1):15. doi:10.1186/s12974-019-1403-xBoere K, Lloyd K, Binsted G, Krigolson OE.Exercising is good for the brain but exercising outside is potentially better.Sci Rep. 2023;13(1):1140. doi:10.1038/s41598-022-26093-2Serra L, Petrosini L, Mandolesi L, et al.Walking, Running, Swimming: An Analysis of the Effects of Land and Water Aerobic Exercises on Cognitive Functions and Neural Substrates.Int J Environ Res Public Health. 2022;19(23):16310. doi:10.3390/ijerph192316310Centers for Disease Control and Prevention - Physical Activity Basics.What Counts as Physical Activity for Adults.Ingram J, Maciejewski G, Hand CJ.Changes in Diet, Sleep, and Physical Activity Are Associated With Differences in Negative Mood During COVID-19 Lockdown.Front Psychol. 2020;11:588604. doi:10.3389/fpsyg.2020.588604Ouanes S, Popp J.High Cortisol and the Risk of Dementia and Alzheimer’s Disease: A Review of the Literature.Front Aging Neurosci. 2019;11:43. doi:10.3389/fnagi.2019.00043Bentley TGK, D’Andrea-Penna G, Rakic M, et al.Breathing Practices for Stress and Anxiety Reduction: Conceptual Framework of Implementation Guidelines Based on a Systematic Review of the Published Literature.Brain Sci. 2023;13(12):1612. doi:10.3390/brainsci13121612Centers for Disease Control and Prevention - Smoking and Tobacco Use.Health Effects of Cigarettes: Cardiovascular Disease.National Institute on Alcohol Abuse and Alcoholism.Neuroscience: The Brain in Addiction and Recovery.Sabia S, Elbaz A, Dugravot A, et al.Impact of smoking on cognitive decline in early old age: the Whitehall II cohort study.Arch Gen Psychiatry. 2012;69(6):627-35. doi:10.1001/archgenpsychiatry.2011.2016Joshi P, Hendrie K, Jester DJ, et al.Social connections as determinants of cognitive health and as targets for social interventions in persons with or at risk of Alzheimer’s disease and related disorders: a scoping review.Int Psychogeriatr. 2024;36(2):92-118. doi:10.1017/S1041610223000923
Manly JJ, Jones RN, Langa KM, et al.Estimating the Prevalence of Dementia and Mild Cognitive Impairment in the US: The 2016 Health and Retirement Study Harmonized Cognitive Assessment Protocol Project.JAMA Neurol. 2022;79(12):1242-1249. doi:10.1001/jamaneurol.2022.3543
Kimura N, Sasaki Y, Masuda T, et al.Lifestyle factors that affect cognitive function-a longitudinal objective analysis.Front Public Health. 2023;11:1215419. doi:10.3389/fpubh.2023.1215419
Agarwal P, Leurgans SE, Agrawal S, et al.Association of Mediterranean-DASH Intervention for Neurodegenerative Delay and Mediterranean Diets With Alzheimer Disease Pathology.Neurology. 2023;100(22):e2259-e2268. doi:10.1212/WNL.0000000000207176
Li Y, Liu Y, Liu S, et al.Diabetic vascular diseases: molecular mechanisms and therapeutic strategies.Signal Transduct Target Ther. 202;8(1):152. doi:10.1038/s41392-023-01400-z
Centers for Disease Control and Prevention.Your Brain and Diabetes.
DiMenna FJ, Arad AD.The acute vs. chronic effect of exercise on insulin sensitivity: nothing lasts forever.Cardiovasc Endocrinol Metab. 2020;10(3):149-161. doi:10.1097/XCE.0000000000000239
Cordone S, Annarumma L, Rossini PM, De Gennaro L.Sleep and β-Amyloid Deposition in Alzheimer Disease: Insights on Mechanisms and Possible Innovative Treatments.Front Pharmacol. 2019;10:695. doi:10.3389/fphar.2019.00695
Małkiewicz MA, Szarmach A, Sabisz A, et al.Blood-brain barrier permeability and physical exercise.J Neuroinflammation. 2019;16(1):15. doi:10.1186/s12974-019-1403-x
Boere K, Lloyd K, Binsted G, Krigolson OE.Exercising is good for the brain but exercising outside is potentially better.Sci Rep. 2023;13(1):1140. doi:10.1038/s41598-022-26093-2
Serra L, Petrosini L, Mandolesi L, et al.Walking, Running, Swimming: An Analysis of the Effects of Land and Water Aerobic Exercises on Cognitive Functions and Neural Substrates.Int J Environ Res Public Health. 2022;19(23):16310. doi:10.3390/ijerph192316310
Centers for Disease Control and Prevention - Physical Activity Basics.What Counts as Physical Activity for Adults.
Ingram J, Maciejewski G, Hand CJ.Changes in Diet, Sleep, and Physical Activity Are Associated With Differences in Negative Mood During COVID-19 Lockdown.Front Psychol. 2020;11:588604. doi:10.3389/fpsyg.2020.588604
Ouanes S, Popp J.High Cortisol and the Risk of Dementia and Alzheimer’s Disease: A Review of the Literature.Front Aging Neurosci. 2019;11:43. doi:10.3389/fnagi.2019.00043
Bentley TGK, D’Andrea-Penna G, Rakic M, et al.Breathing Practices for Stress and Anxiety Reduction: Conceptual Framework of Implementation Guidelines Based on a Systematic Review of the Published Literature.Brain Sci. 2023;13(12):1612. doi:10.3390/brainsci13121612
Centers for Disease Control and Prevention - Smoking and Tobacco Use.Health Effects of Cigarettes: Cardiovascular Disease.
National Institute on Alcohol Abuse and Alcoholism.Neuroscience: The Brain in Addiction and Recovery.
Sabia S, Elbaz A, Dugravot A, et al.Impact of smoking on cognitive decline in early old age: the Whitehall II cohort study.Arch Gen Psychiatry. 2012;69(6):627-35. doi:10.1001/archgenpsychiatry.2011.2016
Joshi P, Hendrie K, Jester DJ, et al.Social connections as determinants of cognitive health and as targets for social interventions in persons with or at risk of Alzheimer’s disease and related disorders: a scoping review.Int Psychogeriatr. 2024;36(2):92-118. doi:10.1017/S1041610223000923
